02-19-2005, 05:14 AM
Jambalaya
1/2 cup onion, chopped
1/2 tsp. dried thyme
1/2 cup green bell pepper, chopped
1/8 tsp. pepper
1 tsp. garlic, chopped
1 bay leaf
1 Tbs. oil
1 cup instant quick cooking brown rice, uncooked
4 oz. extra lean ham, diced
8 oz. cooked chicken or turkey breast, diced
2 (14 1/2 oz.) cans no-salt-added chunky tomatoes
dash of Tabasco sauce
1 1/2 cups water
In a large stockpot, sauté onion, green pepper and garlic in oil. Stir in ham, tomatoes, water, seasonings and rice. Heat to boiling. Reduce heat and boil gently, uncovered for 10 minutes. Add turkey. Return to a boil and boil for 1 minute. Remove bay leaf. Serve with a dash of Tabasco sauce, if desired. Yield: 4 servings.
PER SERVING: CALORIES: 310 FAT: 8g SATURATED FAT: 1.5g SODIUM: 430mg CARBOHYDRATE: 32g CHOLESTEROL: 60mg PROTEIN: 27g FIBER: 5g
1/2 cup onion, chopped
1/2 tsp. dried thyme
1/2 cup green bell pepper, chopped
1/8 tsp. pepper
1 tsp. garlic, chopped
1 bay leaf
1 Tbs. oil
1 cup instant quick cooking brown rice, uncooked
4 oz. extra lean ham, diced
8 oz. cooked chicken or turkey breast, diced
2 (14 1/2 oz.) cans no-salt-added chunky tomatoes
dash of Tabasco sauce
1 1/2 cups water
In a large stockpot, sauté onion, green pepper and garlic in oil. Stir in ham, tomatoes, water, seasonings and rice. Heat to boiling. Reduce heat and boil gently, uncovered for 10 minutes. Add turkey. Return to a boil and boil for 1 minute. Remove bay leaf. Serve with a dash of Tabasco sauce, if desired. Yield: 4 servings.
PER SERVING: CALORIES: 310 FAT: 8g SATURATED FAT: 1.5g SODIUM: 430mg CARBOHYDRATE: 32g CHOLESTEROL: 60mg PROTEIN: 27g FIBER: 5g